Okay, it’s mealtime. What do you have in mind? Something tasty? Something filling? Something quick?

How about something to help you stay fit, avoid disease, and live longer?

Eating means choosing. And not thinking about nutrition simply means you’re choosing to ignore one of your most important good-health strategies. Healthy eating lowers your risk for 4 of the top 10 leading causes of premature death among men: heart disease, cancer, stroke, and diabetes. Along with exercise, nutrition affects your weight—one of the major influences on health and longevity. Plus, good nutrition can improve your mood, appearance, brainpower, and physical performance. So when planning meals, be choosy: 

• Mix it up
  Select foods from every food group to get a balanced diet. Emphasize fruits, vegetables, whole grains, and low-fat dairy products. Include lean meats, poultry, fish, beans, eggs, and nuts. Most of these foods provide protein that men need.
• From label to table
  Make a habit of reading Nutrition Facts labels on packaged foods. They’ll help you make choices with more nutrition and fewer calories.
• The skinny on fat
  Remember, there’s good fat and bad fat. Avoid saturated and trans fats that promote heart disease by boosting cholesterol. Opt for foods with unsaturated fats (particularly monounsaturated) that can lower cholesterol.
• Vitamins, naturally
  The main source of vitamins for most people should be fresh foods, not pills.
• Thinking about drinking
  Drink plenty of water, an essential nutrient that helps your body function properly. Limit alcohol consumption to 2 drinks per day.

A NorthShore University HealthSystem nutritionist can help you evaluate your diet and plan healthier meals. For more information visit the Integrative Medicine Nutrition Counseling Service page.